Nuts and seeds contain a high amount of calories considering they are such small foods and are consumed in small portions. Most ingredients in this category are primarily composed of fats, along with varying degrees of protein and carbohydrates. Tree nuts like almonds and edible seeds like from the chia plant are among the best whole food sources of omega-3 fats. These fatty acids, along with omega-6, are listed on nutrition facts as polyunsaturated fats. When your diet includes a good balance of these two omega fats, it helps regulate blood cholesterol levels and may even lower the risk of developing type 2 diabetes. The calorie chart also contains legumes like peanuts, peas, and soy beans, which are the seeds or fruit of plants in the legume family; these are good sources of plant protein. Except in cases of tree nut/peanut allergies and other rare health concerns, seeds and nuts are recommended for all diets due to high nutritional value. Nuts and seeds are highly versatile ingredients that can be used whole or ground. Add a spoonful of seeds or handful nuts to salads, sauces, breads, garnishes, smoothies, and desserts, but be careful not to overindulge and add too many calories.

Food

Serving

Serving

Serving

Calories

Kilojoule

Acorn

100g

1 oz. (28.35 g)

1 oz. (28 g)

387 cal

1625 kJ

Alfalfa Sprouts

100g

1 cup (33 g)

1 oz. (28 g)

23 cal

97 kJ

Almonds

100g

1 cup (95 g)

1 oz. (28 g)

575 cal

2415 kJ

Beechnut

100g

1 oz. (28.35 g)

1 oz. (28 g)

576 cal

2419 kJ

Brazil Nuts

100g

1 cup (133 g)

1 oz. (28 g)

656 cal

2755 kJ

Breadfruit

100g

1 oz. (28.35 g)

1 oz. (28 g)

191 cal

802 kJ

Butternut

100g

1 cup (120 g)

1 oz. (28 g)

612 cal

2570 kJ

Cashew

100g

1 oz. (28.35 g)

1 oz. (28 g)

553 cal

2323 kJ

Chestnut

100g

1 cup (145 g)

1 oz. (28 g)

213 cal

895 kJ

Chia Seeds

100g

1 oz. (28.35 g)

1 oz. (28 g)

486 cal

2041 kJ

Coconut

100g

1 coconut (397 g)

1 oz. (28 g)

354 cal

1487 kJ

Cotton Seeds

100g

1 cup (149 g)

1 oz. (28 g)

506 cal

2125 kJ

Flaxseed

100g

1 cup (168 g)

1 oz. (28 g)

534 cal

2243 kJ

Ginkgo Nuts

100g

1 oz. (28.35 g)

1 oz. (28 g)

182 cal

764 kJ

Goa Bean

100g

1 cup (182 g)

1 oz. (28 g)

409 cal

1718 kJ

Hazelnut

100g

1 cup (75 g)

1 oz. (28 g)

628 cal

2638 kJ

Hickory Nuts

100g

1 cup (120 g)

1 oz. (28 g)

657 cal

2759 kJ

Lima Beans

100g

1/2 cup (124 g)

1 oz. (28 g)

71 cal

298 kJ

Lotus Seed

100g

1 oz. (28.35 g)

1 oz. (28 g)

89 cal

374 kJ

Macadamia Nuts

100g

1 cup (134 g)

1 oz. (28 g)

718 cal

3016 kJ

Peanuts

100g

1 cup (146 g)

1 oz. (28 g)

567 cal

2381 kJ

Peas

100g

1 cup (145 g)

1 oz. (28 g)

81 cal

340 kJ

Pecan Nuts

100g

1 cup (99 g)

1 oz. (28 g)

691 cal

2902 kJ

Pecans

100g

1 cup (99 g)

1 oz. (28 g)

691 cal

2902 kJ

Pili Nuts

100g

1 cup (120 g)

1 oz. (28 g)

719 cal

3020 kJ

Pine Nuts

100g

1 cup (135 g)

1 oz. (28 g)

673 cal

2827 kJ

Pinto Beans

100g

1 cup (193 g)

1 oz. (28 g)

347 cal

1457 kJ

Pistachios

100g

1 cup (123 g)

1 oz. (28 g)

562 cal

2360 kJ

Poppy Seeds

100g

1 tbsp (8.8 g)

1 oz. (28 g)

525 cal

2205 kJ

Pumpkin Seeds

100g

1 cup (129 g)

1 oz. (28 g)

559 cal

2348 kJ

Radish Seeds

100g

1 cup (38 g)

1 oz. (28 g)

43 cal

181 kJ

Safflower Seeds

100g

1 oz. (28.35 g)

1 oz. (28 g)

517 cal

2171 kJ

Sesame Seeds

100g

1 cup (144 g)

1 oz. (28 g)

573 cal

2407 kJ

Smoked Almonds

100g

1 cup (95 g)

1 oz. (28 g)

575 cal

2415 kJ

Soy Beans

100g

1 cup (256 g)

1 oz. (28 g)

147 cal

617 kJ

Sunflower Seeds

100g

1 cup (140 g)

1 oz. (28 g)

584 cal

2453 kJ

Sweet Chestnut

100g

1 oz. (28.35 g)

1 oz. (28 g)

194 cal

815 kJ

Walnuts

100g

1 cup (80 g)

1 oz. (28 g)

654 cal

2747 kJ

Watermelon

100g

1 wedge (286 g)

1 oz. (28 g)

30 cal

126 kJ

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